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Upper Legs · Dumbbell
Dumbbell Reverse Lunge on the Spot
Dumbbell Reverse Lunge on the Spot is an intermediate compound strength exercise that works the quads (upper legs), with the hamstrings and calves assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Calves · Gastrocnemius, Soleus
How to do Dumbbell Reverse Lunge on the Spot
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides, palms facing your body.
- Take a step backward with your right foot, lowering your body until your left thigh is parallel to the floor and your right knee is just above the floor.
- Push through your left heel to return to the starting position, bringing your right foot back to meet your left.
- Repeat the movement with your left leg, alternating legs for the desired number of repetitions.
Form tips
- Keep your back straight and your core engaged throughout the exercise.
- Make sure your front knee does not extend past your toes to avoid putting strain on the knee joint.
- Maintain a steady, controlled motion to ensure proper form and balance.
Dumbbell Reverse Lunge on the Spot alternatives
More quads exercises
Dumbbell Reverse Lunge on the Spot FAQ
What muscles does Dumbbell Reverse Lunge on the Spot work?
Dumbbell Reverse Lunge on the Spot mainly works the quads in the upper legs (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and calves work as secondary muscles.
What equipment do you need for Dumbbell Reverse Lunge on the Spot?
You need a dumbbell.
How many sets and reps of Dumbbell Reverse Lunge on the Spot should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Reverse Lunge on the Spot good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Dumbbell Reverse Lunge on the Spot burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Reverse Lunge on the Spot?
Other exercises for the quads include Lunge Reverse With Resistance Band, Kettlebell Reverse Lunge, Reverse Lunge Left Resistance Band and 4 Reverse Lunge and 4 Side Taps.
For developers
Use Dumbbell Reverse Lunge on the Spot in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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